Transcript
Model No. PFEVRW39930
QUESTIONS?
USER’S MANUAL
As a manufacturer, we are committed to providing complete customer satisfaction. If you have questions, or if there are missing or damaged parts, please call:
08457 089 009 Or write: ICON Health & Fitness, Ltd. Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds, LS11 8JG UK email:
[email protected]
CAUTION Read all precautions and instructions in this manual before using this equipment. Save this manual for future reference.
Class HC Fitness Product
Visit our website at www.iconeurope.com
TABLE OF CONTENTS IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 HOW TO USE THE ROWING MACHINE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7 MAINTENANCE AND STORAGE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8 CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9 PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10 EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11 HOW TO ORDER REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read the following important precautions before using the rowing machine. 6. Keep children under 12 and pets away from the rowing machine at all times.
1. Read all instructions in this manual before using the rowing machine. Use the rowing machine only as described.
7. Wear appropriate clothes and athletic shoes when using the rowing machine.
2. It is the responsibility of the owner to ensure that all users of the rowing machine are adequately informed of all warnings.
8. Keep your hands away from moving parts.
3. Place the rowing machine on a level surface, with a mat beneath it to protect the floor or carpet. Keep the rowing machine indoors, away from moisture and dust.
9. If you experience dizziness or pain whilst exercising, stop immediately and cool down. 10. The rowing machine is intended for in-home use only. Do not use the rowing machine in a commercial, rental, or institutional setting.
4. Inspect and properly tighten all parts of the rowing machine regularly. Replace worn parts immediately.
11. A warning decal is found on the rowing machine in the location shown on page 3. If the decal is missing or illegible, call 08457 089 009 and order a free replacement decal. Apply the decal in the location shown.
5. The rowing machine should not be used by persons weighing more than 115 kg (250 lbs.).
WARNING:
Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems. Read all instructions before using. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product.
PROFORM is a registered trademark of ICON Health & Fitness, Inc.
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BEFORE YOU BEGIN For your safety and benefit, read this manual carefully before using the rowing machine. If you have questions after reading this manual, please call our Customer Service Department at 08457 089 009. To help us assist you, note the product model number before calling. The model number is PFEVRW39930.
Thank you for purchasing the new PROFORM® R400 rowing machine. Rowing is one of the most effective exercises known for toning the body, strengthening the muscles, and building the cardiovascular system. The R400 rowing machine is designed to let you enjoy this effective exercise in the convenience of your home.
Console Handle
Rail Knob Pedal Strap Seat
Rail
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ASSEMBLY Assembly requires two persons. Place all parts of the rowing machine in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. Read all steps carefully before beginning. Assembly requires the included hex key and your own adjustable spanner
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Use the drawings below to identify the small parts used in assembly. The number in parentheses below each drawing is the key number of the part, from the PART LIST on page 10. The number following the key number is the quantity needed for assembly. Note: Some small parts may have been pre-attached for shipping. If a part is not in the parts bag, check to see if it has been preattached.
M8 Nylon Locknut (5)–1
M8 Cap Nut (66)–2
M8 Washer (6)–3
3/8" Washer (36)–2
M8 x 15mm Button Screw (33)–4
3/8" Nylon Locknut (35)–2
M8 Nut (14)–2
M8 Split Washer (65)–2
M8 x 55mm Carriage Bolt (60)–2
M8 x 135mm Button Bolt (34)–1
1. Orient the Front Stabiliser (2) so the Stabiliser Wheels (63) are on the indicated side. Attach the Front Stabiliser to the Frame (1) with two M8 x 55mm Carriage Bolts (60), two M8 Washers (6), two M8 Split Washers (65), and two M8 Cap Nuts (66).
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65 6
63 63 2 60
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2. Have another person hold the Rail (29) in the position shown. Attach the Rail Bracket (32) to the Frame (1) with an M8 x 135mm Button Bolt (34), an M8 Washer (6), and an M8 Nylon Locknut (5).
2 11 Hole
Route the Rowing Strap (50) through the Rail Bracket (32) as shown. Unhook the Elastic Cord (19) from the indicated hole in the Rail (29). Make sure that the Elastic Cord is routed around the Cord Wheel (11), and connect the Elastic Cord to the Rowing Strap.
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34 3. Slide the two Stabiliser Brackets (30) into the end of the Rail (29). Align the holes in the Stabiliser Brackets with the indicated holes in the bottom of the Rail. Attach the Rear Stabiliser (3) to the Rail and the Stabiliser Brackets with four M8 x 15mm Button Screws (33).
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Holes
See the inset drawing. Insert the Rail Knob (7) into the Frame (1), and tighten the Rail Knob into the Rail Bracket (32).
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4. Insert the Pedal Axle (42) into the Frame (1). Slide a 28mm Spacer (39), a Pedal (37), and a 3/8” Washer (36) onto each end of the Pedal Axle. Tighten a 3/8” Nylon Locknut (35) onto each end of the Pedal Axle.
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5. The Console (71) requires two AA 1,5V batteries. Alkaline batteries are recommended. See the inset drawing. Insert two batteries into the clip on the back of the Console; make sure that the negative ends of the batteries (marked “–”) are touching the springs in the clip.
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67 71
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Next, plug the Reed Switch Wire (72) into the Console (71). Press the Console into the Top Cover (67). Make sure that the Reed Switch Wire is not pinched between the Console and the Top Cover.
Batteries Clip 71
6. Slide the Seat (28) onto the Rail (29). Attach two Stops (13) to the Rail with two M8 Nuts (14).
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Press the Rail Endcap (12) into the Rail (29).
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7. Make sure that all parts are properly tightened before you use the rowing machine. Place a mat under the rowing machine to protect the floor or carpet.
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HOW TO USE THE ROWING MACHINE DESCRIPTION OF THE CONSOLE
the lower half of the display; make sure that the scan indicator (the oval symbol) does not appear. To again view the distance, time, and calorie modes, press the console button repeatedly until the scan indicator appears.
The console features five modes that provide instant exercise feedback: • Speed—This mode displays your rowing speed, in kilometres per hour. Use the chart below to convert kilometres per hour to miles per hour.
To reset the display, press the console button for a few seconds. To turn off the console, simply wait for a few minutes. If the handle is not pulled and the console button is not pressed for a few minutes, the power will turn off automatically to conserve the batteries.
• Scan—This mode displays the distance, time, and calorie modes, changing modes every few seconds.
PROPER ROWING FORM Sit on the seat, facing the pedals. Place your feet in the pedals and adjust the straps to fit your feet. Hold the handle with an overhand grip. Correct rowing form consists of three phases:
• Distance—This mode displays the total distance that you have rowed, in kilometres. Use the chart below to convert kilometres to miles.
1. The first phase is the catch. Slide the seat forward until your knees are almost touching your chest. • Time—This mode displays the length of time you have rowed during your workout.
2. The second phase is the drive. Push backward using your legs. Keep your back straight. Lean back slightly at the hips (not at the waist) and begin pulling the handle toward your chest. Keep your elbows outward.
• Calorie—This mode displays the approximate number of calories you have burned. HOW TO OPERATE THE CONSOLE
3. The third phase is the finish. Your legs should be nearly straight. Continue to pull the handle until your hands are even with your chest.
To turn on the console, press the console button. When the console is turned on, the upper half of the console display will show your rowing speed. The lower half of the display will show the distance, time, and calorie modes, changing modes every few seconds. To view the distance, time, or calorie mode continuously, press the console button repeatedly until a D (distance), a T (time), or a C (calorie) appears in
After the finish phase, extend your arms forward and pull the seat forward using your legs. Repeat, moving through all three phases with a smooth, fluid motion. Remember to breathe normally as you row—never hold your breath.
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MAINTENANCE AND STORAGE Inspect and tighten all parts of the rowing machine regularly. Replace any worn parts immediately. To keep the rowing machine free from dust and dirt, periodically wipe the rail, the seat wheels, and other parts with a soft cloth and mild detergent. To prevent damage to the console, keep liquids away from the console and keep the console out of direct sunlight.
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If the console does not function properly, replace the batteries. See assembly step 5 on page 6 for battery installation instructions.
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When the rowing machine is not in use, it can be folded to conserve space. See the inset drawing. Remove the Rail Knob (7). Next, fold the Rail (29) to the position shown. Remove the Storage Cord Knob (54), and secure the end of the Storage Cord (18) to the Frame (1) with the Storage Pin (41) as shown. Thread the Storage Cord Knob back onto the Rail. Remove the batteries from the console when storing the rowing machine for longer than one month.
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CONDITIONING GUIDELINES Aerobic Exercise
WARNING:
Before beginning this or any exercise program, consult your physician. This is especially important for individuals over the age of 35 or individuals with preexisting health problems.
If your goal is to strengthen your cardiovascular system, your exercise must be “aerobic.” Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone as you exercise.
The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results.
HOW TO MEASURE YOUR HEART RATE EXERCISE INTENSITY To measure your heart rate, stop exercising and place two fingers on your wrist as shown. Take a six-second heartbeat count, and multiply the result by 10 to find your heart rate. For example, if your six-second heartbeat count is 13, your heart rate is 130 beats per minute. (A six-second count is used because your heart rate will drop rapidly when you stop exercising.)
Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart below shows recommended heart rates for fat burning, maximum fat burning, and cardiovascular (aerobic) exercise.
WORKOUT GUIDELINES Each workout should include the following three parts: A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.
To find the proper heart rate for you, first find your age at the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers are your “training zone.” The lower two numbers are recommended heart rates for fat burning, and the highest number is the recommended heart rate for aerobic exercise.
Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. Note: During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.
Fat Burning
A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.
To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise so your heart rate is in the lower half of your training zone as you exercise.
EXERCISE FREQUENCY To maintain or improve your condition, plan three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week if desired. The key to success is make exercise a regular and enjoyable part of your everyday life.
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PART LIST—Model No. PFEVRW39930 Key No.
Qty.
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49
1 1 1 4 12 4 1 1 2 1 1 1 3 3 1 3 3 1 1 1 1 5 6 6 6 6 1 1 1 2 1 1 7 2 2 2 2 1 2 2 1 1 2 1 4 1 1 1 1
Description Frame Front Stabiliser Rear Stabiliser Stabiliser Endcap M8 Nylon Locknut M8 Washer Rail Knob Guide Bracket Adjustment Bracket 11mm Spacer Cord Wheel Rail Endcap Stop M8 Nut M8 x 60mm Button Bolt M8 Nylon Locknut M8 x 12mm Phillips Screw Storage Cord Elastic Cord Hook M6 Nut M6 x 20mm Screw 12mm x 6mm Spacer Seat Wheel Nylon Nut M5 x 75mm Screw Seat Carriage Seat Rail Stabiliser Bracket M10 Nylon Locknut Rail Bracket M8 x 15mm Button Screw M8 x 135mm Button Bolt 3/8” Nylon Locknut 3/8” Washer Pedal Bottom Cover 28mm Spacer Pedal Spacer Storage Pin Pedal Axle Bushing Pulley Axle M6 x 30mm Screw Large Sprocket Chain Pulley Small Spacer
Key No.
Qty.
50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 # #
1 6 2 2 1 7 1 4 2 1 2 2 1 2 2 2 2 1 4 2 2 1 1 5 1 2 1 1 1 1 1 1 1 2 1 3 4 1 1 2 2 1 1 1 1 4 1 1
R0903A
Description Rowing Strap M8 x 27mm Button Bolt 3/8” Cap Nut Frame Cap Storage Cord Knob Phillips Screw Frame Cover M4 x 15mm Screw Foam Grip Handle M8 x 55mm Carriage Bolt M5 Nylon Locknut M10 x 55mm Button Bolt Stabiliser Wheel M5 x 35mm Button Bolt M8 Split Washer M8 Cap Nut Top Cover M4 x 16mm Screw Fan Cover Cap Fan Cover Console Reed Switch With Wire 43mm Plastic Spacer Rowing Strap Wheel Adjustment Bolt 7mm Spacer Magnet Cord Cover Fan Wheel Fan Wheel Bushing Bushing With Sprocket Fan Wheel Axle 20mm Spacer Guide Wheel Fan Cover Panel 3/8” Nut 10mm Bushing M8 x 20mm Button Screw 3/8” Flat Washer Pedal Strap Small Bushing 3/8” Jam Nut Rowing Cord Grommet M4 x 12mm Screw User’s Manual Hex Key
Note: "#" indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover of this manual for information about ordering replacement parts.
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EXPLODED DRAWING—Model No. PFEVRW39930 R0903A
ORDERING REPLACEMENT PARTS If you encounter any difficulties with this product, or if you need to order replacement parts, please call or write the ICON Health & Fitness, Ltd. office. ICON Health & Fitness, Ltd. Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds, LS118JG UK Tel: Country Code:
08457 089 009 Outside the UK: 0 (444) 113 387 7133 Fax: 0 (444) 113-387 7125 When calling or writing, please provide the following information: • The MODEL NUMBER of the product (PFEVRW39930) • The NAME of the product (PROFORM® R400 rowing machine) • The KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST and the EXPLODED DRAWING on pages 10 and 11)
Part No. 204435 R0903A
Printed in China © 2003 ICON Health & Fitness, Inc.
